Prison Yard 1/5

Spoonman braved the open air of the yard for a beatdown by Warden Breach

Warm Up:

A short mosy around the parking lot followed by 22 counts of SSH’s windmills Imperial Walkers and Hillbillies
The Workout:

8 Stations of fun 3 rounds, each one is 7 mins. If you don’t finish before the buzzer its a 10 Burpee penalty

Station 1 (15 Thrusters with a Pain Stick)

Station 2 (20 Goblet Squats with a med ball)

Station 3 (15 Kettlebell swings with a 35lbs weight plate)

Station 4(20 Rut Rohs with a 35lb weight plate)

Station 5 (10 Deadlifts with a sandbag)

Station 5 (15 World War 2’s)

Station 6( 20 Knee to opposite elbow Mountain Climbers)

Station 7( 100 Imperial Walkers)

Mary: A few Ab exercises,  22 counts of LBC’s Homer to Marge and Pickle Pounders.

Closed in Prayer: